A popular breakfast item is now being used as an alternative for many other food items like milk, yogurt, cheese, desserts, flour, etc. Oats are a whole grain which means they have both the bran and the germ intact. Whole grains are a great source of soluble fiber. Soluble fiber is known for helping lower people’s cholesterol, and potentially decrease the risk of heart disease. Often it can get confusing when shopping for products that have many variations, like oats. Below is information on the different types of oats available on the market, and a few tips.
Different types of Oats:
- Instant Oats are the most processed to have the quickest cooking time. They have been cooked, dried, and rolled. However, this type of oat is often lower in fiber than the other versions offered. Also, it is important to always check the label because sometimes instant oats have added salt and sugar.
- Quick-cooking oats are not pre-cooked, they are rolled oats that were cut into smaller pieces. Quick-cooking oats hold their nutrition value well when they are cooked compared to instant oats.
- Rolled oats, often known as old fashion oats, have been steamed, flattened, and then dried. Rolled oats are easy to cook with water or milk and offer a creamy, soft texture.
- Steel-cut oats or coarse-cut oats are whole oat kernels cut into small pieces rather than being rolled out and steamed. The texture is coarse and chewy compared to the other oats we have discussed. Steel-cut oats have similar nutrition values to rolled oats, one difference is that they take longer to digest which may make you feel fuller longer and cause less of a blood sugar spike.
If you have a crazy schedule and you prefer eating raw oats, then overnight oats are perfect for you. All you do is put ½ cup of raw oats in a container with ½ to 1 cup of water or milk and refrigerate it overnight. Add your favorite toppings in the morning on your way out the door and you have a heart-healthy breakfast for on the go.
